Better Body Challenge Day 22

Even after 3 grueling WOD's at the St. V's Massacre, the 717 athletes are still smiling.  

The coaches couldn't be more proud of you all.  Fantastic job.  More to come on the details later.

Congrats to "Double Unders Karen P." for winning the Best of the Box!

This weeks Challenge is Max time L-sit hold.
*using parallettes, the athlete must maintain an L-sit for max time.  A 45lb rubber plate must be under their extended feet.  Once Butt hits floor or feet hit plate, the clock is stopped.

WOD

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 KB Squat Cleans (1.5/1pd each arm)
Run 400m

Open Gym

Open Gym from 10-2 today.  Come on out before hitting up those Superbowl wings too hard. 

St. V's Massacre/Better Body Challenge Day 20

Today is the St. Valentines Day Massacre Throwdown at Crossfit Hershey!!!

We have a ton of competitors going over today to compete, including: Sandi Strobel, Dan Healy, Erin Pryor, Travis Tufte, Kara Shiffer, April Meehleder, Maria Bruno, Carmen Toscano, Kelly Hollinger, The Todd Shirley, Bekah Hynson, Jordann Smith, "Double Unders" Karen Polenskey, Stephanie Cesare, Jason Weller, Tim Blasco, Matt Glinn, and of course, the star of the show, Jennifer Eby.

(I apologize if I -Dan- forgot anyone)

Registration for athletes begin at 8am, and the ladies scaled division WOD 1 will go off at 9am. 

There are around 100 people signed up to compete in this event!!  Please come out and cheer us on or lend a hand.  There's a good possibility there will be a group drink afterwards, time and place will be announced on FB and Twitter.

Crossfit Hershey Directions

Nina and Fiore are also doing the Polar Plunge today on City Island to help raise money for the Special Olympics.  I think I'd rather to Fran, but it's for an amazing cause.  Have fun today today!!

We decided to cancel the 11am Crossfit Class this morning so everyone can get over to the Throwdown.  There is still a 9am Beginner class, 10am Crossfit Class.  Tomorrow will be Open Gym from 10-2.  

Good luck to all our athletes today!!

Skill/Strength

Snatch- practice practice practice.  Hobbs is coaching this morning, and if you want to get good with the Olympic lifts, He's your man.

WOD

5 Rounds for Time:

5 Tire Flips

10 Burpee Pullups

25 DU's

 

Better Body Challenge Day 19

You ready for this weekend?!?

We have around 15 people competing this weekend in the St. V's Massacre throwdown at Hershey.  There's something about competing that brings out the best in us.  Everyone, from 1st place to last, walks way thinking they could have gone a second faster or got one more rep.  It's never about winning, but being surrounded by people who you know are going at 100% intensity.

If you missed the chance to sign up for this one, there will be more down the road.  The Crossfit Games Open starts February 22nd.  This is another chance to get involved in what the Crossfit community, you guys, have made.  It's now a sport, because of you.

Sign up, do the workouts, post the results, and be a part of one of the worlds biggest tournaments.

http://games.crossfit.com/

Good luck to all our athletes competing tomorrow.  Relax today, eat well, and sleep good tonight.  

Skill/Strength

5 sets of:

30 second L-sit followed by 5 ring dips

WOD

6 HSPU

10 KB Swings (2/1.5)

14 Ball slams

18 Box Jumps

-15 second L-sit

12 HSPU

20 KB Swings (2/1.5)

28 Ball slams

36 Box Jumps

-15 Second L-sit

6 HSPU

10 KB Swings (2/1.5)

14 Ball slams

18 Box Jumps

Better Body Challenge Day 18

Screw Paleo, Try Passion.

By Josh Bunch, Practice Crossfit

Skill
Handstand Pushups (strict and kipping)
then three attempts to find max standing broad jump.

WOD
4 Rounds for time:
100m farmers carry (2pd/1.5)
8 Power Cleans (155/105) (Use 65%+ for scale)
250m sprint with plate (45/25)
8 Power Cleans

*250m sprint is uphill to stop sign and back.

Better Body Challenge Day 17

Registration for the Crossfit Games 2012 Open begins today, with the first WOD on Feb 22nd.

http://games.crossfit.com/

If you ordered a CF717 sweatshirt, they arrived.  Come and pick it up at during your next class.

If you haven't noticed, the classes are filling up. To make it easier for the next class to get started, please remember to put your equipment back where you got it.  We're constantly searching for a bigger and better box for you guys so jogging around 5 people to get to your pullup bar won't be so much of a hassle.

Did you do the Best of the Box challenge for this week (upper left hand column).  I have my money on Jason K. being able to get over 50 with one arm... just my thoughts.

February is the beginning of the Committed Club.  Entry will be allowed at the end of the month if you acquired over 15 days of attendance to the CF classes.  So please remember to reserve your spot in Zenplanner and sign in once you get to class.  Benefits of the C-club include entries into competitions, skill focused c-club only classes, and individual programming.  All you have to do is walk through that door more than 15 days a month.

This weekend is the St. V-days Massacre at CF Hershey.  The WODs have been released for the Scaled and Rx'd divisions.  If you're not competing, try and make it out to cheer our guys and gals on.  We're still looking for a couple judges.  If you're available, please let Dan know.  

Saint Valentines Day Massacre FB page 

Skill/Strength

Jerk (Split or Push)

Find a 1RM

WOD

AMRAP in 12:

10 OHS (135/95) (Scale=55% of 1RM)

Run small block (approx 175m)

*If raining, do 25 DU's.

Better Body Challenge Day 16

The Crossfit Games Open is right around the corner!!! You can go on http://games.crossfit.com/ and create your log-in.  Registration starts tomorrow, with the first WOD dropping on the February 22nd.  I encourage everyone to participate.  We'll be hosting the Open WODs at the box as soon as they release.  Be a part in the evolution of your sport!!

Competing Well
By: Mike Mckenna of Mckenna's Gym

And the last workout of January 2012 is....

Skill/Strength

Run one mile for time

WOD

"Barbara"

Five Rounds:

20 Pullups

30 Pushups

40 Sit-ups

50 Squats

Rest 3" between each round.

Scaling Options:

Opt 2: "B-lite"
10 Pullups
20 Pushups
30 situps
40 Squats

Opt 3: "Barbie"
5 Pullups
10 Pushups
15 Situps
20 Squats

Better Body Challenge Day 15

Half way through the 30 Day challenge!! 

All the Best of the Box entries were read last night, and the winner is... 

See the Picture and time posted above the check-in kiosk!!

Best of the Box Challenge for this week is

As Many Reps as Possible in 2 minutes of: 

Burpees

*Athlete must go chest to ground, and touch a ring approx. 6" above tip toe reach.  

Submit your entry by close of business next Sunday!

Kelly, Tudd, and Tim C., 6hrs into their Saturday 8hr WOD!  See their full days itinerary on our FB page. 

Strength

(After WOD)

5x50m Prowler sprints (270/185)

Have each timed.  Attempt to stay within 10 seconds of best.

WOD

4 Rounds, each for time of:

15 Deadlifts (body weight)

10 Front squat

5 Floor Presses

Rest 60 seconds

Better body challenge 14

Open gym today from 10-2.

Better Body Challenge Day 13

Great Team WOD last night! Here's what we did:

Team of 4 must complete for time:

100 Bear Complex (75/55)

200 Box Jumps

200 KB swings (16kg/12kg)

Run 100m w/KB

200 squats

Run 50m w/KB

200 Shoulder to OH

Run 100m w/KB

2k Row

All the Teams completed it in 30-35 minutes.  Great all out effort.

Next Saturday is the St. Valentines Day Massacre at Crossfit Hershey.  Registration is already closed, and 75+ athletes from all over central PA are signed up.  If you would still like to be involved, we're looking for judges.  If you're interested, let me know (Dan).

Today and Tomorrow are the last days to get your entries in for the Best of the Box challenge for this week.  You'll have a chance today to get a score during the Skills.

Sunday Open Gym will be from 10am-2pm again. 

Skills

5 rope climbs.  Attempt to reduce number of pulls to top by at least 1 between first and last sets.

Do a max Handstand hold between each climb.

WOD

Five rounds for time of:

4 TGU's (2 each side @ 2/1.5)

8 pullups

16 Sledgehammer swings (8 each side)

Short Block Sprint

Better Body Challenge Day 12

 

 Team WOD Tonight at 6pm!

Morning and Lunch WOD:
Skill/Strength
Do 3-3-3 box squats at 65%
Then backsquats 2-2-2 at 85%

WOD
Run 400
21 Deadlifts (225/155)
21 Box Jumps
Run 400
15 Deadlifts
15 Box Jumps
Run 400
9 Deadlifts
9 Box Jumps

Better Body Challenge Day 11

Registration for the St. Valentines Day Massacre at Crossfit Hershey will close TONIGHT at 12pm!!!
Register HERE

There has been a change in the parking for Crossfit 717.  Please do not park in the State Street Plaza parking lot.  Doing so can cause your car to be towed.  Please utilize our parking lot, the alley way, and State Street.  Also, the parking lot behind our building (the fence store) can be used for the afternoon classes.

The Best of the Box challenge has some strong entries last night!  Remember, you have until the end of the Open Gym on Sunday to get your entry in.  

*Team WOD Friday, 6pm*

Strength
Barbell Turkish Get up.  Work up to a 2rm for each side.

WOD
12 Minute Amrap:
6 HSPU
9 Ring Dips
12 Flutter kicks (4 count)

Better Body Challenge Day 10

 

Lunch time classes are now 12-1pm!!!

This weekend will be almost two weeks into the BB challenge.  Let's make the 6pm Friday class a killer team WOD.  I'd love for all the BB challenge participants to come out for a group photo.  Old Galic Rugby starts at 7pm in the box, so we'll move the usual after Team WOD party to a local Paleo friendly establishment. 

WOD
For Time:
12 Power Cleans (165/115)(Scaled is 70% of 1RM)
1 Pullup
11 PC's
2 Pullups
10 PC's
3 Pullups...
(you get the drift)
...10 Pullups
2 PC's
11 Pullups
1 PC
12 Pullups

*Rx+ is Muscle Ups and bodyweight Power cleans

Strength
After WOD:
Deadlift
80%x4, 85%x3, 90%x2 (3)

Better Body Challenge Day 9

 Crossfit is hard.  It's a physical challenge no matter what caliber of athlete you are.  It's a mental challenge no matter your background.  From beginners to seasoned Crossfitter's, the questions still comes up.

How often should I train??

by Crossfit Impulse

Skill/Strength
5x5 Glute Ham Raises
20 DU's between each set

WOD
12-10-8-6-4-2 of:
Pistol Squats (R)
Pistol Squats (L)
KB Swings (24/16)

Better Body Challenge Day 8

"Double Unders Karen"- Garage Games

Here we go!!!  Starting week 2 of the BB Challenge.  For some, this week will be the toughest.  The Paleo switch may start to take a toll on performance levels and energy.  Stay strong and stick with it.

Start your week off by reading Erin Vromans Blog, "Pushups and Carrots", Sean Ireland's Blog "Station 717", and visiting the 717 FB page.

If you look in the left sidebar, you'll see a 717 Best of the Box Challenge.  This will be a weekly competition between all the athletes in the Box.  It's not mandatory, and there are no prizes besides bragging rights, a pic of your ugly mug up in the box & website, and having fun.  I'll post something new every Monday, and you'll have until the following Sunday at Open Gym to prove you're the Best of the Box! 

Here are some simple rules:

-This has to be viewed live and in person by any CF 717 athlete, and your submission has to be signed by you and the witness.  Your mom can't call me to say she witnessed it unless she has video.
-Has to take place at the Box, unless you have video.
-I need a Picture of you.  I'll either creep your Facebook and steal one, or you can send me one you'd like the world to see.
-Unlimited attempts per week on your part (practice all you want), but when you hand in your score, that's it.  So make it good.   
-Rules for each challenge may change depending on how my Sunday nights going ;-)

I'll get a submission box up by tomorrow nights CF classes.  Let's have fun with this.

Starting this Wednesday, the 1130AM class will be moved to 12pm.  Sorry if this causes any inconvenience.

Have a fantastic Monday.  See you in the box.

Skill/Stength
Push Press
70%x5, 80%x5, 90%x5, 100%x5, 105%x3-5, 110%x3-5 of 1RM strict press

WOD
4 Rounds for time:
6 Thrusters (115/85)
9 Hand release Burpees
12 Windmills (6 each side @1.5/1)
24 barbell hops

Open Gym

Today's Open Gym will be extended from 10am-2pm.

The new date for Pauls Mobility Clinic will be Feb 11 2012.   

Mobility clinic postponed!!

I just drove from the box to Colonial park and back. The roads are pretty crappy.  PennDot is just getting out there now to clean things up.

We decided to postpone the Mobility clinic until Feb 11th.

I will be at the box from 9-12 for an Open Gym.  No need to rush now to get in now.   

Also, there will be Open Gym from 10-2 tomorrow.  Good time to work on your in-box goals!!

See you soon. Stay safe out there!

WEATHER

As always, we're concerned about everyone's safety.  We're holding off for another hour or so to see how the roads turn out and if the snow lightens up. 

If we decide to cancel the Mobility Class, we'll have an open gym format from 9-12. 

Stay tuned for updates on the homepage and Facebook. 

I'll ask a couple questions on FB to get everyone's input. 

BB Challenge day 5

Vote on the poll for next weeks lunch time class change up.

Mason and Carmen on the Snatch ladder

 To boom, or not to boom

by Mike McKenna

We'll be extending Open gym hours this Sunday from 10am-2pm.  We'll see how the response is and possibly make adjustments to allow for more time in the following weeks.

Remember to reach out for support during this 30 days.  We're on Facebook and available by phone and email.  Reach out to other athletes and get some ideas and motivation.  February 4th throwdown at Hershey isn't far away.  This will be a good experience for athletes looking to get into the competitive atmosphere.

Don't forget about Pauls mobility clinic tomorrow.  Check out the flyer from yesterdays post.

June 9, 2012

Strength

Find new front squat 2rm.

then...

do 3x3 at 80% of failed 2rm

WOD

3 rounds of 3min AMRAP:

10 wallballs

10 SDHP (135/95)

10 T2B

2 minute rest between rounds

*400m run penalty after wod for every round finished more than 15 reps below best.  Don't game it.

BB Challenge day 4

Friend us on facebook and get involved in the BB Challenge group.  Get some recipes, ask questions, and give each other some support! 

Kara and Mike have offered to head this up.  It will be a team bike ride on 9 June 2012, and anyone is invited to join.  There will be a 25k, 50k, and a 100k ride.  We know that there are plenty of riders in the box and are excited to get a team in there.  More info coming shortly.

Register here

and look at more information here

Strength

After WOD, 5x50m low handle prowler pushes (250/160)

WOD

A Ladder, For Time:

10 OH lunges (125/95)

20 Ball slams

30 Push Press (125/95)

40 Box Jumps 

100 DU's

*the ladder peaks at 100 DU's, then goes back to box jumps, then push press, etc.  So, you start and end with 10 OH lunges.